Plyometrics, known as “plyo” for short, involves high-intensity exercises, explosive compound movements, and a lot of jumping, as its other term, jump training, implies. This type of training makes an athlete exert their maximum force in the shortest period possible, so most of the time, they keep reps low yet set effort and intensity up high.
In plyometrics training, athletes see a boost in their agility, balance, endurance, speed, and strength. It also helps them strengthen their tendons while decreasing the risk of getting injuries and boosting their neuromuscular system efficiency.
Now that you’ve learned what plyo is and its purposes and benefits, you might wonder what specific exercises you can adapt for this type of training. Keep reading to learn about these jump training exercises that target different muscle groups as a fitness challenge.
1. Flying Superman Push-Up
If you want to target your entire body with an advanced level exercise, you can do the flying Superman push-up. This movement is quite advanced, so you can seek help from your trainer to help you with the proper form and movement.
In doing this exercise, you need to begin at an initial push-up position. Making a dropdown position ensures your back is straight, and it also keeps your head down. The next step to this exercise is exploding upwards and throwing your hands forward. Once you put your arms up in the air, pull up your back legs so your body is entirely parallel to the ground while you’re airborne.
2. Front Box Jump
An advanced-level exercise can be pretty challenging, so if you want to opt for an intermediate one that targets hamstrings, you can do a front box jump.
For this exercise, plant your feet shoulder-width apart in front of a foot-tall box that will hold your weight. Next, sink your feet backward as you put your arms upfront to counterbalance your body weight. At this point, your core should be tight, and you should be leaning on your toes very slightly.
Once done with setting up for the initial position, you should spring up onto the box. Your heel and midfoot should absorb your landing, right at the center of the box.
3. Lateral Box Jumps
This beginner to intermediate level exercise can be your introduction to plyometric exercises. Lateral box jumps target adduction and improve your balance and coordination.
For lateral box jumps, you first need to stand beside a box and assume a comfortable standing position. For this exercise, you should bend your knees and lean on your toes. After doing so, you then explode towards the box by jumping sideways.
Now, you should land on the center of the box as you carefully jump down. What’s most crucial for this exercise is completing equal reps for both sides.
Learn More About Plyometrics with Vancouver’s Best Fitness Coaches
Plyometric exercises can help you consistently execute just about any activity regardless of its difficulty level. However, you may want to consider looking for a Vancouver fitness coach if you are a newbie to this kind of exercise to avoid strain and injury.
Here at Kalev Fitness Solution, you can work with an expert fitness consultant in Vancouver to help you reach your fitness goals. We have a team of experienced kinesiologists, cardio specialists, cross-training specialists, and nutritionists, so you can achieve your personal best. Contact us and book an initial meeting today!